NIFS Healthy Living Blog

A common nuisance to almost all fitness enthusiasts is the overall lethargic feeling you get from being extremely sore due to a challenging workout. Sometimes this is a deterrent to those looking to develop a consistent workout pattern, and can be especially bothersome if you haven't experienced this phenomenon before.

Does being sore mean that you should take more time off from fitness to recover, or would your time be better used if you could minimize soreness through workout planning and management? Beneath all of the reasons to either work out or stay home is your desire to see results. So this blog looks at ways in which you can shorten your down time due to soreness and eventually soar to new heights with your workout programming.

Pre-Workout Rituals to Minimize Soreness

We all have been sore from working out at some point. Being able to get back to the gym and work out again is key to not only keeping on track for goals, but also to set important habits. Excuses for not being at the gym can vary and many may be valid, but being sore from a previous workout is becoming less and less common because of our pre-workout rituals, which now include, but are not limited to, the following:

• FMS corrective exercises (prescribed by a NIFS Health Fitness Specialist)
• Foam rolling
• Dynamic warmups (think about track stretches)
• Even the whirlpool and sauna

With proper usage, these tools are designed to make you not only better at all aspects of fitness, but also safer as you grow into your workout. At NIFS, one of our focuses is on being an all-around fitness center, which includes these aspects. Getting screened with the Functional Movement Screen and talking to a NIFS staff member about your goals is one step toward a better overall experience at the gym.

Planning Your Workout Program for Injury Prevention

Another area to consider is your workout program. Would your weekly times and days allow for a six-day workout split (for example, Monday is chest day, Tuesday is legs, etc.), or would another path that includes total-body workouts make more sense? The answer depends on several things, including your personal goals, your workout experience, previous injuries, and workout frequency allotted. What you want to steer away from is overtraining a specific muscle to the point where it potentially can become injured. This would be more likely if you were to max out on squats six days per week for the next month.

How to plan this program isn't a road you have to travel alone because NIFS offers workout plans (included with membership) to those looking to take their fitness to the next level. Set up a time to meet with a staff member to get started right away.

Take Advantage of Information and Resources from NIFS

In today's world of technology, information is now readily available at your fingertips. You might do an internet search for a TRX exercise and find tens of thousands of websites and videos. NIFS has you covered here, too, as a resource to help you become more engaged in fitness. Posting weekly, the NIFS social media team has not only videos, but also great blogs regarding how to effectively work out, but also how to recover from a tough exercise. If meeting a trainer is a little intimidating, social media such as Instagram and Facebook can be a great way to not only learn, but also get to know NIFS staff who are here to help you.

Now that you have some ideas to help you on your fitness path, there's only one thing left to do: get back to the gym. Meet with a NIFS staff member to set up your complimentary assessments (BOD POD, Fit3D, and FMS). Set up a workout plan that is based on YOUR goals, that makes sense for the amount of time you have to work out, and is centered on your starting point. Expect accountability, encouragement, and growth. Come to NIFS and SOAR!

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.

It happens every year. As the new year rolls around, we set our new fitness goals and get excited to get started on them and “make this year the year!” But with winter still here through the end of March, many of us end up with the goal to get fit, but with no motivating factors to flip the switch in our brains to get out of hibernation mode. It gets easier in the spring and summer, when we can start to change up the environment we work out in, the workload at the office might be lighter, and there is more daylight before the sun goes down. But what do we do until then?

As someone who used to go through this same cycle myself, let me shed some light on what seems to be a depressing beginning to this blog. Although there are multiple methods to keep your winter fitness going, that can tend to become overwhelming. So I would simply like to share five things that can help keep you on track during those dark winter days.

1. Get Your Baselines

So you have a goal to get fit, but how do you know that you’ve progressed? Even if you think you know where you are in your fitness, it’s always good to get assessed; you might be further along than you thought, or you might find something you need to address before getting started.

Assessments such as the Functional Movement Screening (FMS), which takes a look at range of motion and stability before doing exercises with a load, or the Fundamental Capacity Screen (FCS), which assesses power and strength capacity, are important before starting a workout because they help you establish where your body’s abilities are currently. Scores from these assessments can also zero in on areas to improve with corrective exercises to keep that area safe from possible future injury.

Other assessments to look into include the BOD POD, to check body fat percentage, as well as the Fit3D, to get a 3D scan of all of your body’s measurements.

2. Plan Your Workouts

This one is a game changer. How many of you have walked into the gym before and wandered around pondering all of the things you “could do” that day, or jumped on one weight machine, then meandered to the next one you saw available, then found yourself ending up on a cardio machine because that seemed like the best thing to get your heart rate up for a bit? Then all of a sudden, you look at your watch and you’ve been at the gym for almost 3 hours?

Now, for those of you gym members who already plan and are training for something sport specific, don’t fret. I understand the time you carve out to fit everything in. However, for all of you who have no idea what you should do until after you walk into the gym, this is your missing link to getting the most out of your workouts.

Whether it’s a plan as simple as attending certain group fitness classes during the week, or getting with a trainer to set up a plan for you that works during your week based on your goals, a game plan for when you get to the gym will not only make you accomplish more in a shorter amount of time, but it also eliminates the excuse of not going because there’s not as much to think about anymore. For more information on how you can sit down with a trainer to get started on your FREE strategy session and get a workout plan set for you as a NIFS member, click here to contact us. For our downloadable group fitness schedule, click here.

3. Set Up Your Environment

We all know that “too cold to get out of bed today” mentality that tends to set in during those cold winter days. To combat this, set yourself up for success by setting the thermostat timer to warm your house right before you wake up, so the need to curl up and stay warm is eliminated. Maybe make a change to a more enjoyable and uplifting tune to wake you up in the right mood rather than the normal ping. Setting out your workout clothes the night before or even having them in your gym bag and already in your car will help set you up for a stress-free day.

4. Continue to Stay Hydrated

Although it might be more appealing to drink an ice-cold glass of water during the heat of summer, the need to stay hydrated is imperative all year round. Drinking water not only prevents dehydration from the dry air that winter brings; it also helps your organs and cells continue to function well, assists in regulating body temperature, and boosts your immune system to help fight off common cold and flu sicknesses.

Tracking your water is a great way to aid in staying hydrated, and there are so many tools out there to use! For me personally, if I’m drinking it out of a pretty bottle, I’m more prone to fill it up and drink more. If you’re like me, here’s a great option one company has come up with to help you track your water intake in style! Zak Designs HydraTrak water bottle is an affordable, practical, and stylish bottle that includes bands to roll up and account for every full bottle of water you drink that day.

5. Accountability, Accountability, ACCOUNTABILITY!

I saved this one for last, because although all of the above tips are just as important, having something to hold you accountable is what’s really going to set you apart from the rest and keep you on track to reach your goals.

Accountability can be molded into different forms—whatever works best for you. Some find accountability in simply writing their progress on a calendar or taking measurements along the way. Others find it in someone else who can either coach them through their journey, such as a program, or be along for the ride and have similar goals, such as a workout buddy. That’s why gyms create programs for their members, such as the NIFS programs Slim It to Win It, Mini Marathon Training, Ramp Up to Weight Loss, etc. We know how important and how empowering it is to have that extra person there with you from day one, working to reach those same goals, among all of the obstacles that life throws at us. Even more so, your coach is ready to guide you every step of the way and check in on your progress to make sure you’re setting yourself up for success! Try telling that person you stayed home from your session because "…it was cold and I just wanted to snooze a little longer before getting up.” You might rethink that snooze option on your alarm next time!

Whatever your goal might be—weight loss, triathlon training, simply staying active for three days out of the week, etc.—we all have to deal with the business and daily distractions of life. Sometimes those distractions come with setbacks…and that’s okay. What counts is having strategies in place to help you overcome those humps and keep you from falling completely off the wagon!

This blog was written by Rebecca Heck. To learn more about the NIFS bloggers, click here.

We know the BOD POD and Fit3D are great assessments for this, but metabolic testing can take it one step further. Metabolic testing can really be a game changer for many. Two tests that stand out: one that tests your VO2 Max (the efficiency of your heart and lungs to use oxygen as you exercise), and the other being the Resting Metabolic Rate Test (RMR—how many calories your body burns in a day at complete rest and prior to exercise).

VO2 Max Testing

VO2 Max testing is a test to quantify the efficiency of your heart and lungs during exercise. Why is this important? An athlete who wants not only to improve times, but also to see if their training is effective, can find training zones (based on their testing) and progress based on specific training over time.

The test is usually done on a treadmill or bike and takes roughly 20 to 30 minutes. It isn’t for the faint of heart. To get optimal results, we need for you to be able to “max out” your abilities and do so without any other limiting factors (previous injuries, medications, and so on). For people who are unable to do a VO2 Max test, we highly recommend the alternative Sub Max VO2 test, which can accommodate a wider range of people looking for similar results.

RMR Testing

For individuals who want to know how many calories they burn in a day (their metabolism), the RMR test is your main tool to finally take off the blindfold and know exactly how to budget your calories to match your goals, whether it is weight loss or weight gain.

Most likely, if I were to ask someone on the street how many calories they burned today, they would not be able to give an accurate answer. If this were the case, how would you know how many calories to eat to see the results you desire? Activity trackers do a decent job, but they still use plenty of estimations, which leaves even more guesswork. A doctor’s advice can be useful, but they still are limited in what they know about your body. The RMR test, again, takes away the guesswork and gives you a real number to base your nutrition from. Unlike the VO2 Max test, anyone can benefit from the RMR testing.

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To recap, you are serious about your health but want more information that can make you better, right? You want to get the most out of your time in the gym, correct? You want to feel good and look even better? We have the information you need with the VO2 Max test and RMR test. You may ask, “Are these tests right for me?” The answer can be found by simply talking to one of the Health Fitness Specialists in the NIFS Fitness Center, NIFS’s Registered Dietician, to discuss what is right for you. VO2 Max testing and RMR testing are by appointment only; we hope to see you soon.

Muscleheads rejoice and evolve!

 This blog was written by Thomas Livengood, Health Fitness Specialist. To read more about the NIFS bloggers, click here.

NIFS VO₂ Max Test and RMR are products by KORR™. Images provided by Korr™.

It’s the time of year that no one wants to talk about. But let’s face it: Christmas decorations have been out in stores for over a month, and the holidays are just around the corner. And for many across the nation, the holidays are one of the most dreaded times for unhealthy eating and putting on unwanted excess weight. But it doesn’t have to be like that. Don’t let this time of year scare you. Instead, view it as an opportunity to meet the weight management challenge for a better you!

Tips for Finding Balance at Thanksgiving, Christmas, and Beyond

The holidays are hard, and I would never deny that. Travel bogs you down with fast food on the road and in the airport; visitors come to the house to stay for a week at a time and you have to do all the cooking of holiday meals; and those delicious goodies that seem to appear only once a year are ever-present on the counter yelling, “EAT ME!” So with all this, how do you stay on track? Allow me to share a few ideas that come to mind for having a successful holiday season with your eating and exercise.

• Find a nutrition balance. While I am not encouraging you to go out and have five of your favorite cookies every day, I am going to say it’s okay to have one. The key to being successful and not overdoing it with what you put into your mouth is balance. There are times through the holidays that the red velvet cake is staring you in the face, and if you do decide you are going to eat it, then create a balance. What are you going to say no to instead? A few tips: don’t eat the entire piece; leave some on the plate. Eat slowly and allow yourself to feel full rather than killing it in two bites. Drink water with it or milk that has some nutritional value. The more water you drink, the more you will feel full, allowing you to scale back on the cake intake.
• Find a workout balance. You also need to find balance in the gym. You know those people who head to the gym for a three-hour workout on Thanksgiving morning? You don’t have to be that person. If you have a good balance of both exercising on a regular basis through the holidays and eating appropriately, you won’t need that 3,000-calorie burn before the big feast.
• Have a plan. Making sure that you have a plan is essential to your holiday success. I have found when there is no plan in place ahead of time, it becomes a free-for-all, which leads to overeating. Make a plan before the holidays start and create goals that are both realistic and attainable for yourself. If you know you have travel coming up or you know that you are hosting for a week, come up with a plan that makes sense for how often and how long you will be able to work out each day, as well as what you will be eating and potentially cooking for guests.
• Stick to the plan. Having a plan can be the easy part, but sticking to that plan is the challenge. Make sure that you commit to your goal: if you said you were going to work out three to four times a week, do it! If something comes up and you can’t get to the gym, do something at home. The biggest thing is to not allow yourself to make an excuse. You may have to get up a little bit early before the guests arise for your homemade waffles, or make sure the hotel that you are staying at has a gym. Whatever you need to do to stay on track, make it happen.
• Have some accountability. Figure out what type of accountability works for you. Maybe it’s coming up with that plan with a friend or family member. Or maybe it’s tracking it through a fitness tracker, signing up for a personal trainer, or joining a program the gym is putting on. Whatever it may be, find what works for you and commit to doing it.

Questions? Please contact Ashley Duncan (aduncan@nifs.org or 317.274.3432, ext. 226).

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.